Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
26
11
2017

11/29/17

By: admin0Sticky

Angel Oak CrossFit – CrossFit   Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...

21
11
2017

Roadmap: Navigating the Holidays

By: admin0Sticky

Roadmap: Navigating the Holidays   Your 4-step guide to surviving the holidays and staying on track!   The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...

15
02
2019

Feb ’19

By: admin0

Angel Oak CrossFit – AO-GO! Warm-up A: Warm-up (No Measure) a) 3:00 bike/row b) Mobilize for 4 min c) AMRAP4: 10 air squats, 10 ring rows, 10 abmat, 5 push ups Metcon B: Metcon (No Measure) Every 2 minutes for 30 minutes Station 1 – 300 Meter Row Station 2 – 25 Wall Balls Station 3 – 15 RKBs (...

15
02
2019

Saturday 2/16

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. 600m Run B. Hammy Stretch / Quad Roll C. AMRAP6: 8 Russian KBS, 6 Goblet Squats, :20 Hollow Hold, 5 Strict Pull-ups/Ring Rows D. Barbell Warm-up Metcon Metcon (Time) Sport 4 Rounds: 20 DL (115/75) 15 HPC 10 FS 5 S2OH 1 Road Run Life...

14
02
2019

Friday 2/15

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Squat Opener/ Front Rack Opener C. 3x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges Strength 2019 Open Prep- Front Squat Test For Time: 40 FSQ @ 50-55% Metcon Metcon (Time) 10 – 1 C2B Pul...

13
02
2019

Feb ’19

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: Drop Snatch (5×2 @ 60 – 65% BE SUCCESSFUL ) Weightlifting B: Snatch (1 every :90 for 15min, start at 75%) Weightlifting C: Snatch Grip Deadlift (100%, 105%, 110%, 115% (of snatch)) Core D: Ab TABATA (Pick ONLY 1)

13
02
2019

Thursday 2/14

By: admin0

Angel Oak CrossFit – CrossFit Warm-up 2019 Open Prep- General Aerobic WU (No Measure) 2 Rounds @ Warm-up Pace: 200m Row/ 400m Bike 15 Hollow Rocks 15 PVC GMs 5 Strict Pull-ups 10 Push-ups 10 Rev Lunges w/ Stretch 20 Band Pull Aparts 10 PVC OHS Metcon Metcon (Time) 5 Rounds for Time: 20 Burpees...